CrossFit Athletic Group

Warmup

3 rounds

Pistol

Hollow rock

Running jump rope

Push-up

Box jump

WOD

Tabata lunge

then

Tabata tuck hold

then

Run around the block (1.5 miles)

Post lowest lunge, highest rest time for tuck, and run time.

Aly Baringer back in action and reunited with 9 amers Megan Kav and Rachael Kroll, as well as Mrs. Pip.

Warmup

2 rounds

Hollow rock

Squat

Kip

Handstand

Double under

Push-up

WOD

27-21-15 reps for time of:

95-lb. thrusters

Pull-ups

Post time to comments.

Mr. Warthman and Megan. 5:30 session.

Warmup

3 rounds

Hollow rock

Squat

Push-up

L-seat

Pull-up

Box jump

WOD

4 4-minute rounds of:

15 wall ball shots, 20-lb. ball to 12-foot target

30 medicine ball cleans, 20-lb. ball

Max reps burpees

Rest 3 minutes between rounds.

Post highest/lowest burpees to comments.

Megan, Erin, and Ashley watching the 5:30 pm session and anxiously awaiting their workout.

Warmup

3 rounds

Hollow rock

Squat

Handstand

Kb swing

L-seat

Ring row

WOD

For time:
90 double-unders
9 muscle-ups
9 squat clean thrusters, 65-lb. dumbbells
80 double-unders
8 muscle-ups
8 squat clean thrusters, 65-lb. dumbbells
70 double-unders
7 muscle-ups
7 squat clean thrusters, 65-lb. dumbbells

Post time to comments.

Megan Kavanaugh back in action today after her car accident. Interesting way to adapt her jump ropes.

Warmup

3 rounds

Running jump rope

Handstand

Push-up

Pull-up

Squat

Hollow rock

WOD

5 rounds for time of:

200 meter run

45-lb. thrusters, 25 reps

15 toes-to-bar

Post time to comments.

Alexis was back in action at the 3:30 session with Megan Kav.

Warmup

Practice WOD movements

WOD

For time:

10 box jumps, 42-inch box

10 muscle-ups

20 kettlebell snatches, 1.5 pood

20 one-legged squats, alternating

30 toes-to-bars

30 overhead squats, 75-lb. barbell

40 hollow rock

40 medicine-ball cleans, 20-lb. ball

50 burpees (from plank)

50 double-unders

Post time/modifications to comments.

Megan got to do banded muscle-ups at the 8:30 am session.

Warmup

3 rounds

Hollow rock

Squat

Pull-up

Push-up

K2E

WOD

The Kavanaugh's 21st Birthday Celebration

AMRAP in 21 minutes of:

20 GHD situps

1 rope climb

20 wallballs

1 rope climb

Post total rounds to comments

The birthday girls Megan and Erin Kavanaugh. Noon session with the College Kids.